Tag Archives: losing weight

Should you go on a Ketogenic Diet?

Check out this video from Dr. Mercola on Ketogenic Diets!

Probably the best way to lose weight, especially if you’re way overweight is to adopt a Ketogenic Diet. Many have heard of this type of diet which targets fat by eliminating or limiting carbohydrates along with eating healthy proteins and fats. There are different types of Ketogenic Diets to try based upon specific needs or desires such as weight loss, reducing insulin levels, increasing muscle mass and even lowering the risk of Cancer.

Standard Ketogenic Diet
This is a good Keto diet for most people which focuses on consumption of few carbs, (5%), moderate protein, (25%) and high consumption of healthy fats, (70%)

Fitness Ketogenic Diet
You would eat all of your carbs in one meal before you exercise and then consume your protein afterwards to help with muscle recovery. Later you would consume your fats.

High Protein Ketogenic Diet
In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. Later you can transition to a Standard Diet.

First you should take a look at the foods you’ve been eating. You’ve probably been consuming sugars, starches, processed foods and unhealthy fats and you should think about reducing the intake or removing altogether these from your diet. No hydrogenated vegetable oils like Canola, soy and other oils. No sodas or sweets!

Your Ketogenic meal plan should include plenty of leafy green vegetables like broccoli, spinach, parsley and zucchini. Asparagus, avocados, eggplant and olives are good choices for vegetables with low carb indexes.

Fruits should be avoided because of the high sugar content, however moderate quantities of berries like blackberries, blueberries and cranberries are rich in antioxidants and support your overall health.

There are many ketogenic recipes that can be found and it’s easy to find food items that will be appetizing and keep you from being hungry.

Vegetable Carb List

Per 100 Grams Serving
Bok Choy 2.1g
Celery 2.9g
Lettuce 3.2g
Spinach 3.6g
Swiss Chard 3.7g
Asparagus 3.8g
Daikon 3.0g
Avocado 4.0g
Arugula 2.1g
Zucchini 3.1g
Mushrooms 3.2g
Green Peppers 4.6
Turnip 4.6g
Tomatoes 3.8g
Olives 2.8g
Eggplant 5.8g
Cucumber 3.6g
Cauliflower 4.9g
Cabbage 5.8g
Broccoli 6.6g
Collard Greens 5.4g
Fennel 7.3g
Okra 7.4g
Green Beans 7.0g
Kale 8.7g
Brussel Sprouts 5.2g
Pumpkin 6.0g
Carrots 9.5g
Onions 9.3g
Artichoke 10.5g
Leeks 14.15g
Peas 14.4g
Ginger 17.7g
Corn 18.7g
Potatoes 18g

Net Carbs are Carbs minus the fiber content. Here are some values of net carbs.

  • >1 cup Alfalfa Sprouts (1 net carb)
  • 1 cup raw broccoli (2 net carbs)
  • 1 cup bok choy (< 1 net carb)
  • 1 cup cooked broccoli (4 net carbs)
  • 1 cup raw shredded cabbage (2 net carbs)
  • 1 cup boiled cabbage (4 net carbs)
  • 1 medium raw carrot (4 net carbs)
  • 1 cup cauliflower (2 carbs)
  • 1 stalk raw celery (1 net carb)
  • 1/2 medium cucumber (3 net carbs)
  • 1/2 cup cooked eggplant (3 net carbs)
  • 1 clove raw garlic (1 net carb)
  • 1 cup lettuce (< 1 net carb)
  • 1 cup of mixed greens (< 1 net carb)
  • 1 cup raw mushrooms (2 net carbs)
  • 1 cup mustard greens (3 net carbs)
  • 5 green olives (< 1 net carb)
  • 1/4 cup raw onions (3 net carbs)
  • 1 cup raw green bell peppers (4 net carbs)
  • 1 cup raw red bell peppers (5 net carbs)
  • 1/2 cup raw radishes (< 1 net carb)
  • 1 ounce raw shallots (3 net carbs)
  • 1 cup raw spinach (1 net carb)
  • 1 cup cooked spinach (3 net carbs)
  • 1 cup raw summer squash (4 net carbs
  • 1 cup cooked summer squash (5 net carbs)
  • 1 medium red tomato (4 net carbs)
  • 5 cherry tomatoes (2 net carbs)
  • 1 cup turnip greens, cooked (3 net carbs)
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    Freedom from gaining the usual 5-7 lbs over the holidays

    I’ve noticed with my people that one of the most impactful things I’ve experience is the way my clients have dealt with the holiday food through the years. I see that they’ve managed their choices and portions better each year and now they are having an enjoyable fulfilling fun family times with no regrets.

    I see that many of my clients can now look forward to the holidays and are not dreading the times when those huge meals are set on the table.  They can show their kids and family that the meals don’t have to be a source of stressful choices and they can lead by example when it comes to those holiday gatherings. These happy eaters have come to know that they don’t need to be victims of social festivities and that these can be times where families can share memories. Those funny stories from days past, dad falling asleep in the chair and the children playing in the yard are things that my friends can look forward to and holidays don’t need to be about the roasted potatoes.

    Here are some tips that I have given them through the years.

    • Eat your normal meals, get exercise to make yourself feel good about yourself, start your day out right.
    • Offer to bring lo-calorie dish or appetizer so you have something to munch on.
    • Serve yourself 2 spoonfuls of each item you really want and try not to let the food touch each other.
    • Enjoy the company and savor your food and don’t go back for seconds.
    • Enjoy your favorite beverage but don’t go overboard.
    • Enjoy that small dessert don’t go back for seconds

    I guarantee 2 hours later you won’t be feeling regret and your holidays will be a time to remember.

    Happy Holidays

    Jenn

     

     

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    The Benefits of Journaling and Tracking

    The benefits of the use of tracking in your journaling routine are obvious from the huge market of devices being sold, such as the Fit-Bit and the Apple watch. These devices are fun and they give us information to track our progress, diagnose our food and keep track of the nutritional categories. So why would you need to put a pen to it? There is a certain therapeutic value to writing that can’t be captured from a a device. The action of writing the information down inscribes it to memory in a way that ingrains the ideas into our psyche.

    Writing down your daily food intake, calorie count, exercise routine and overall daily regimine helps you to understand your lifestyle and get an idea of what your body is going through during the week. This is the idea behind the concept of journaling, and the way you can apply it towards weight loss, heath maintenance, exercise fitness and many aspects of your daily life.

    A weight loss journal can be anything you want it to be, however, it should be a resource that helps you work towards success. It is a way to take time for personal connection and to understand your daily habits. You can learn about your weaknesses and strengths and begin to discover strategies that work for you. Journaling will help you find your vision of a healthy lifestyle and understand what kind of behavior motivates you for success.

    You should go beyond documenting the choices of calories, portions and excersise and think about how you feel, what your mood and energy are like, how much sleep did you get, what is your stress level, did you have a fun hike, was the Zumba class uplifting?

    When you do this on a regular basis , you will begin to see patterns and connections that will guide you toward making better lifestyle choices.

    A good idea is to document the way you thrive in the new choices and elements you’re adding to your life.

    That is what journaling is about! It’s about learning to focus on yourself and to reflect on your own health and fitness journey. You can use your journal to appreciate your investment into genuine self care and to understand your efforts and the choices you have made. This is a tool to help you become connected with yourself  and achieve your goals.

    As you become used to the idea of journaling you can begin to use the exercise to decide what you will do in situations to come. A busy week can bring choices in activity planning and meal preparation. Stressful situations can cause changes in eating habits and exercise plans. A journal can help you look into the future and make decisions about what is best for your health and well being.

    This becomes a way to write your destiny!

     

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    Overcoming The Mental Barriers

    Weight Loss

    What’s the secret to overcoming mental blocks in your weight loss journey?

    It’s patience, perseverance and self-discipline. It’s the commitment to losing weight and becoming as healthy as you know you can be. For most people, losing the proper amount of weight will take weeks, months or even years.

    What will keep you going?
    When we address these psychological obstacles – all other obstacles can be brought into alignment.

    If we don’t address the major mental barriers that manifest in our quest then losing weight may remain forever out of reach.

    What can get in the way of your desire and discipline to get fit and healthy?

    1. Disbelief

    Many people simply don’t believe they can achieve their goals. They have tried to lose weight before and it just didn’t work. They begin their program with inner doubts about losing weight and secretly don’t believe the idea is realistic. Then why would this time be any different?

    By confronting their mental pre-conceived ideas about their health quest, people who are overweight can begin to deal with their frustrating sense of defeat and start to achieve success. Learning about psychological barriers helps people to develop the skills to move towards their goals.

    2. Peer Pressure

    It is interesting that our friends and family can have such a powerful effect on our lifestyle and health. The pressure to eat and drink in social environments is one of our most difficult hurdles to maneuver. Some people even feel that they need to keep on weight to satisfy the perceived desires of their mates or friends. By doing a self-examination of our own thoughts on health and fitness we can begin to overcome the judgement of others on our own eating habits and choices. Sometimes this can cause distance in previously close relationships. Remember though, it’s your body and health!

    3. Falling Off The Wagon

    Since falling off the diet wagon is almost a given, it’s important to realize that sometimes, “life happens”. It might be because of stress, maybe it’s a craving or it could just be that the diet is tiresome. What’s important in this issue is the knowledge that something triggered the setback and that it can be recognized and overcome. By assessing the situation and remembering your motivation for your program you can learn to keep the relapses from becoming chronic.

     

    4. Enough Already!

    Sometimes we just get tired of the idea and rebel against the whole concept. We don’t have time for all of the exceptions we have to make and our lives are already full of pressure and problems. There are certain triggers for this, especially in today’s busy world where there is little time to think about making that healthy choice. The idea is to stop and consider the long term effects of these choices and evaluate our desire to live a life that is health, active and happy. The structured diet can be hard to work with but the rewards are worth it.

     

    5. Fear

    Sometimes it’s just a matter of being afraid of change. People make comments about the changes in your body and your clothes fit differently. You might feel vulnerable to statements about your choices and have second thoughts. These are real concerns and skills are needed to manage these situations and address the fears that may arise. These too can be overcome with the knowledge that you can succeed.

     

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